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10 Best Collagen-Boosting Foods

By Jill Levy

October 31, 2026

Collagen is an important type of protein containing 19 different amino acids, including some that many of us don’t get enough of.

Although supplementation is widely available — such as Ancient Nutrition's Multi Collagen Protein or Multi Collagen Advanced — making an effort to also include a few servings of protein-rich foods and collagen-boosting foods in your diet can also help to optimize your levels. This in turn can provide support for joint health, skin health, gut health and much more.

How can you get collagen naturally, and what foods have collagen? Let’s take a closer look at a few of the best collagen-boosting foods, plus ideas for how you can add them to your diet.

Why your body needs more collagen

Collagen is a protein found in abundance throughout the body. Often considered the glue that holds the body together, collagen benefits including supporting the skin’s texture and elasticity, keeping your joints moving smoothly, and much more.

As you get older, however, collagen production naturally starts to diminish, which can directly affect skin, joints, nails, hair, the gut and more. There are a variety of other different factors that can interfere with collagen synthesis as well, such as smoking, sun exposure and a poor diet.

Fortunately, there are plenty of methods that can help boost collagen levels. Using a collagen supplement is perhaps the most easy and effective way to help boost the building blocks of collagen levels, while consuming a variety of foods that contain collagen is another option to support your body’s own collagen production.

Whether with foods, collagen supplements or a combination of both, increasing your intake of collagen can help in these areas:

• Supports the health of your joints, tendons and connective tissue, impacting comfort and mobility

• Helps promote healthy hair, nails and skin, including skin elasticity

• Supports a healthy gut and impacts gut lining integrity

• Supports the health of the heart and blood vessels

Top collagen-building foods

Collagen is made up of amino acids that your body has to absorb in order to benefit from. Adding a few foods to your diet that are high in amino acids that form collagen and elastin (a type of protein found in connective tissue) can help support your body’s natural production of collagen.

Here are a few of the top collagen-rich and collagen-boosting foods that you can add to your diet:

1. Bone broth

Bone broth is one of the few foods/beverages we consume that actually has collagen in it. It’s available in powder form and is an easy collagen food supplement as well a source of other nutrients and beneficial compounds.

Fish broth is also is a good source of marine collagen. According to studies, this type of collagen can aid skin elasticity.

2. Gelatin

This is a type of protein derived from collagen. When collagen-rich animal tissues, such as skin, bones and connective tissues, are heated in water, collagen breaks down into gelatin.

Gelatin contains many of the same amino acids found in collagen, particularly glycine, proline and hydroxyproline, which the body uses to help build and maintain collagen-rich tissues

Use it in soups, stews or broths to bump up the nutritional value.

3. Spirulina

Unlike gelatin or bone broth, spirulina is a type of cyanobacterium (often called blue-green algae) that provides protein, antioxidants and nutrients that may help support the body's natural collagen production. This algae is a great plant-based source of amino acids like glycine, which is a key component of collagen. U

Use the dried form in green smoothies, desserts or juices.

4. Alaskan cod fish

Alaskan cod is an excellent collagen-supporting food, primarily because it provides high-quality, complete protein and amino acids the body needs to produce collagen. However, note that cod fillets contain relatively little collagen compared with collagen-rich parts of the fish, such as the skin, scales and bones.

Marine collagen supplements are often produced from fish skin and scales, including those from cod.

5. Eggs

Eggs are an excellent collagen-supporting food because they provide high-quality protein and amino acids the body needs to produce collagen. While eggs themselves aren't a significant source of collagen, they contain several nutrients that contribute to healthy skin, connective tissues and normal collagen synthesis.

Egg whites contain glycine and proline, two amino acids involved in collagen synthesis. Eggs also provide other amino acids the body needs to maintain healthy tissues.

Note that the edible egg white and yolk contain little to no collagen, but eggshell membrane contains collagen, along with other structural proteins. This membrane is sometimes used as an ingredient in collagen and joint-support supplements, such as in Ancient Nutrition's clinically studied Multi Collagen Protein.

6. Leafy green vegetables

Since they’re great sources of healthy inflammation-supporting compounds, antioxidants and vitamin C, leafy green vegetables like spinach, kale and arugula are some of the top foods that promote collagen synthesis in the body. This is particularly important for vegans, as vegan collagen doesn't exist.

Other beneficial veggies include Brussel sprouts, cabbage, mushrooms, carrots, butternut squash, sweet potatoes, onions, tomatoes and bell peppers.

7. Pumpkin seeds

Pumpkin seeds are a good collagen-supporting food because they provide zinc, protein and other nutrients involved in collagen formation and connective tissue health. Although pumpkin seeds don't contain collagen, their nutrient profile makes them a useful addition to a diet that supports the body's natural collagen production.

8. Berries

Berries (such as strawberries, blueberries, blackberries, raspberries, elderberries, cranberries, acai and goji berries) are rich in vitamin C, as well as anthocyanins, ellagic acid and other antioxidants that can support healthy levels of collagen.

Although berries don't contain collagen themselves, their nutrients support collagen synthesis and help protect skin cells against oxidative stress.

9. Citrus fruits

Citrus fruits are among the best collagen-supporting foods because they're rich in vitamin C, an essential nutrient for the body's natural collagen production. Citrus fruits such as lemon, limes, oranges and grapefruit also provide antioxidants, fiber and other micronutrients that help support overall health.

10. Garlic

Garlic is rich in sulfur, which is thought to help ramp up collagen synthesis in the body. Onions, leeks, chives and shallots are also good additions to your diet to boost your flavonoid antioxidant and organic sulfur compound intake.

Collagen support diet

Emphasizing a nutrient-dense diet that includes plenty of antioxidants and vitamin C — such as from fresh vegetables, fruits, herbs and spices — is helpful for maintaining higher collagen levels.

Vitamin C is particularly valuable for supporting collagen levels since not only does it act as an antioxidant, but it is also required for the production of type I collagen, which is the most abundant form of collagen in the body.

Nutrients including zinc, manganese and copper are also supportive of collagen production.

Finally, consuming enough quality protein-rich foods and healthy fats also plays a role in supporting collagen synthesis.

Other ways to boost your overall collagen

In addition to getting collagen from your diet, supplementing can be a convenient option for increasing your intake. An added benefit from supplementing with collagen is that you’ll obtain multiple types of collagen from several sources, such as beef, chicken, fish and eggshell membranes.

Ancient Nutrition’s Multi Collagen Protein powder is made from four real food ingredients and zero chemicals, artificial ingredients, sweeteners or flavors. It's sourced collagen from non-GMO, pasture-raised, cage-free and cruelty-free sources. It's the same story with Multi Collagen Advanced. This formula is packed with 10 types of collagen from 10 food-based sources, including six premium grass-fed organs as well as a unique, clinically studied blend of superfood ingredients.

Both are also hydrolyzed collagen, meaning it has already been partially broken down, so the critical amino acids are typically easier to absorb.

Conclusion

• Collagen supplements, such as collagen powders and capsules, are a convenient way to increase your collagen and protein intake. But your diet is also important for providing you with amino acids that your body uses to make its own collagen.

• Foods that provide you with amino acids like proline, glycine and arginine — the kinds found in high amounts in collagen — include bone broth, eggs, cod fish, spirulina and gelatin.

• Certain “collagen-boosting foods” that are rich in antioxidants and vitamin C also help to support collagen levels. Some of the best include berries, leafy greens, citrus fruits, garlic, pumpkin seeds and herbs/spices.